WEDNESDAY Aug 3 Written By David Koni MOBILITY/SPECIFIC PREP S1. Lat Stretch (90 secs per side)S2. Dynamic Push/Pull Primer BODY WEIGHT STRENGTH FITNESS 8 Strict Pull-ups16 Push-ups (Add target if needed) Every 4 mins ( 3 Rounds)PERFORMANCE 10 Strict Pull-ups20 Plate Deficit Push-ups CONDITIONING FITNESS3 Rounds For Time:12/9 Cal Airbike 12 Box Jump Overs 24″/20″12/9 Cal Row 12 Kipping Knees 12 DB Squats PERFORMANCE 3 Rounds For Time:15/12 Cal Airbike 15 Box Jump Overs 24″/20″15/12 Cal Row 15 Toes To Bar15 DB Squats 15/10 David Koni
WEDNESDAY Aug 3 Written By David Koni MOBILITY/SPECIFIC PREP S1. Lat Stretch (90 secs per side)S2. Dynamic Push/Pull Primer BODY WEIGHT STRENGTH FITNESS 8 Strict Pull-ups16 Push-ups (Add target if needed) Every 4 mins ( 3 Rounds)PERFORMANCE 10 Strict Pull-ups20 Plate Deficit Push-ups CONDITIONING FITNESS3 Rounds For Time:12/9 Cal Airbike 12 Box Jump Overs 24″/20″12/9 Cal Row 12 Kipping Knees 12 DB Squats PERFORMANCE 3 Rounds For Time:15/12 Cal Airbike 15 Box Jump Overs 24″/20″15/12 Cal Row 15 Toes To Bar15 DB Squats 15/10 David Koni
